Day 1: Arms Date:
|
Reps
|
Weight
|
Standing Barbell Curl
|
1
2
3
4
|
1
2
3
4
|
Preachers Curl
|
1
2
3
4
|
1
2
3
4
|
Reverse Barbell Curl
|
1
2
3
4
|
1
2
3
4
|
Cable Triceps Press Down
|
1
2
3
4
|
1
2
3
4
|
Chair Triceps Dips
|
1
2
3
4
|
1
2
3
4
|
Overhead Triceps extension (Cable)
|
1
2
3
4
|
1
2
3
4
|
Day 2: Legs Date:
|
Reps
|
Weight
|
Squat
|
1
2
3
4
|
1
2
3
4
|
Walking lunges
|
1
2
3
4
|
1
2
3
4
|
Hip Adduction, Inner thigh (Cable)
|
1
2
3
4
|
1
2
3
4
|
Hanging leg raise
|
1
2
3
4
|
1
2
3
4
|
Sit-ups
|
1
2
3
4
|
1
2
3
4
|
Lying Leg Raise
|
1
2
3
4
|
1
2
3
4
|
Day 3:Rest Date:
Day 4: Back & Chest Date:
|
Reps
|
Weight
|
Chin ups
|
1
2
3
4
|
1
2
3
4
|
Reverse grip cable chinups
|
1
2
3
4
|
1
2
3
4
|
Bent Over Row
|
1
2
3
4
|
1
2
3
4
|
Incline Chest Press
|
1
2
3
4
|
1
2
3
4
|
Decline Chest Press
|
1
2
3
4
|
1
2
3
4
|
Flat bench Dumbbell fly
|
1
2
3
4
|
1
2
3
4
|
Day 5: Shoulder Date:
|
Reps
|
Weight
|
Standing Military Press
|
1
2
3
4
|
1
2
3
4
|
Upright Row
|
1
2
3
4
|
1
2
3
4
|
Front Delt Raise
|
1
2
3
4
|
1
2
3
4
|
Cardio/Boxing
|
1
2
3
4
|
1
2
3
4
|
Day 6: Rest
Day 7: Arms Date:
|
Reps
|
Weight
|
Close Grip Bench Press
|
1
2
3
4
|
1
2
3
4
|
Alternate Rope Triceps Overhead
Extension
|
1
2
3
4
|
1
2
3
4
|
Reverse Grip triceps Pressdown
|
1
2
3
4
|
1
2
3
4
|
Dumbbell curl
|
1
2
3
4
|
1
2
3
4
|
Standing Cable Double Biceps Curl
|
1
2
3
4
|
1
2
3
4
|
Hammer curl
|
1
2
3
4
|
1
2
3
4
|
Day 8: Legs Date:
|
Reps
|
Weight
|
Leg Press
|
1
2
3
4
|
1
2
3
4
|
Standing lunges
|
1
2
3
4
|
1
2
3
4
|
Dead lift
|
1
2
3
4
|
1
2
3
4
|
Side planks
|
1
2
3
4
|
1
2
3
4
|
Planks
|
1
2
3
4
|
1
2
3
4
|
Cable Woodchop
|
1
2
3
4
|
1
2
3
4
|
Day 9: Rest
Day 10: Back & Chest Date:
|
Reps
|
Weight
|
Bench press
|
1
2
3
4
|
1
2
3
4
|
Standing Decline Cable Chest Press
|
1
2
3
4
|
1
2
3
4
|
Dumbbell Press Incline
|
1
2
3
4
|
1
2
3
4
|
Seated Cable row
|
1
2
3
4
|
1
2
3
4
|
Standing Lat Pushdown
|
1
2
3
4
|
1
2
3
4
|
One Arm Dumbbell Row
|
1
2
3
4
|
1
2
3
4
|
Day 11: Shoulder Date:
|
Reps
|
Weight
|
Machine Shoulder Press
|
1
2
3
4
|
1
2
3
4
|
Side Delt Raise
|
1
2
3
4
|
1
2
3
4
|
Shrug
|
1
2
3
4
|
1
2
3
4
|
Boxing/Cardio
|
1
2
3
4
|
1
2
3
4
|